english muffins | Taste For Life

Vegan Chickpea + Sweet Potato Burger

on Ezekiel 4:9 Sprouted Whole Grain English Muffins

Number of Servings

Makes 4 Burgers (Serves 4)

Ingredients

1 can (15 oz) chickpeas, drained and mashed
1 small sweet potato, cooked and mashed
[q:1/2] cup oat flour
1 tsp cumin
[q:1/2] tsp smoked paprika
1 tsp garlic powder
Salt & pepper to taste
1 Tbsp olive oil (for cooking)
4 Ezekiel 4:9 Sprouted Whole Grain English Muffins

Directions

Mix all ingredients in a bowl until well combined.
Shape into patties (if too wet, add more oat flour). Should make around four patties.
Cook in a pan over medium heat with olive oil, about 5 minutes per side.
Serve with avocado, lettuce, and tahini sauce on an Ezekiel 4:9 Sprouted Whole Grain English Muffins.

Nutrition Info

436 Calories, 20 g Protein, 0 mg Cholesterol, 72 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 16 g Fiber, 9 g Total fat (1 g sat), 504 mg Sodium, [nut:5] Phosphorus, Zinc, [nut:4] Iron, Folate, [nut:3] Vitamin B3 (niacin), Vitamin B6, Magnesium, [nut:1] Vitamin A, Vitamin B1 (thiamine), Potassium

English Muffin Breakfast Cups

Number of Servings

Makes 8 breakfast cups

Ingredients

4 Genesis 1:29 English Muffins, split with a fork
6 eggs
[q:1/3] cup milk or nondairy substitute
[q:1/2] cup of cheddar cheese or vegan cheese, shredded
[q:1/3] cup of green onions, chopped
[q:2/3] cup of diced red or yellow bell pepper
1 tsp of garlic powder
1 tsp of salt
[q:1/4] tsp of pepper

Directions

Preheat the oven to 375º Fahrenheit.
Grease ramekins (you can also use a muffin pan) with olive oil or nonstick cooking spray.
In a large mixing bowl, whisk together eggs, milk, cheddar cheese, chopped green onions, chopped bell pepper, garlic powder, salt, and pepper.
Place each Genesis 1:29 English Muffin half-cut side up in the ramekins/muffin tins and press down lightly to form each cup.
Using a ladle, spoon the mixture into each muffin tin.
Bake for 20 to 25 minutes until egg mixture is set.

Nutrition Info

2 cups each, made with low-fat milk, cheddar cheese, and red bell pepper: 339 Calories, 21 g Protein, 257 mg Cholesterol, 35 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 7 g Fiber, 13 g Total fat (5 g sat), 407 mg Sodium, [nut:5] Phosphorus, Zinc, [nut:3] Vitamin B2 (riboflavin), Vitamin B6, Vitamin B12, Vitamin C, Iron, [nut:2] Vitamin A, Vitamin B3 (niacin), Calcium, [nut:1] Vitamin D, Vitamin K, Folate, Magnesium

Baked Peach English Muffin French Toast

Number of Servings

Serves 4

Ingredients

6 Ezekiel 4:9 Cinnamon Raisin Sprouted Grain English Muffins
2 cups of fresh peaches, cut into 1-inch cubes
4 eggs
2 cups non-dairy milk
[q:1/3] tsp ground cinnamon
1 tsp vanilla extract
[q:1/4] cup maple syrup plus more for serving
Optional: Coconut whipped cream for topping

Directions

Preheat your oven to 450 degrees Fahrenheit.
Defrost, split open, and cube 6 Cinnamon Raisin Ezekiel 4:9 English Muffins.
Place the English muffin pieces on a baking sheet and toast in the oven for 5 minutes.
Take out of the oven, then reduce the heat to 350 degrees Fahrenheit.
In a medium mixing bowl, whisk together 4 eggs, 1 tsp vanilla extract, [q:1/3] tsp ground cinnamon, 2 cups non-dairy milk, and [q:1/4] cup maple syrup until combined.
Add the cubed English muffins and 2 cups of cubed fresh peaches to a 9-inch round cake pan that is greased with coconut oil or vegan butter.
Pour the French toast mixture over the cubed English muffins and mix until each piece is thoroughly coated and the mixture is absorbed.
Bake until the casserole is set, about 30 minutes.
Slice into cake slices and top with a dollop of coconut cream and a drizzle of maple syrup. Enjoy!

Nutrition Info

Made with almond milk: 405 Calories, 19 g Protein, 160 mg Cholesterol, 68 g Carbohydrates, 19 g Total sugars (12 g Added sugars), 11 g Fiber, 7 g Total fat (2 g sat), 390 mg Sodium, [nut:5] Phosphorus, Zinc, [nut:4] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Iron, [nut:3] Vitamin B6, Calcium, [nut:2] Vitamin E, Magnesium, [nut:1] Vitamin A, Vitamin B1 (thiamine), Vitamin B12, Potassium

Ultimate Vegan Breakfast Sandwich

Number of Servings

4 sandwiches

Ingredients

Sandwich

4 Sprouted Grain Ezekiel 4:9 English Muffins
2 tsp olive oil
1 block of extra firm tofu, pressed and sliced into patties.
Vegan cheese slices
8 slices vegan bacon
Avocado, sliced
Tomato, sliced
Spinach or your favorite greens
[q:1/4] tsp turmeric
[q:1/4] tsp garlic powder
[q:1/4] tsp onion powder
1 tsp nutritional yeast
[q:1/2] tsp sea salt
[q:1/2] tsp black pepper

Spicy Maple Mayo

[q:1/4] cup vegan mayo
1 Tbsp maple syrup
[q:1/2] Tbsp hot sauce of choice

Directions

Start by making the Spicy Maple Mayo by combining all ingredients in a bowl, mixing thoroughly, and adding in salt and pepper to taste. Set aside until time for assembly.
Using a circular cookie cutter, cut the tofu slices into circles for your sandwich.
Heat a skillet over medium heat.
Cook the vegan bacon until crisp. Set aside until time for assembly.
Return pan to medium heat and add the tofu patties.
Season the tofu slices with [q:1/4] tsp turmeric, 1 tsp nutritional yeast, [q:1/4] tsp garlic powder, [q:1/4] tsp onion powder, salt, and [q:1/2] tsp pepper. Brown on both sides.
Drizzle in 2 tsp olive oil, and toast the Sprouted Grain Ezekiel 4:9 English Muffins halves.
Assemble the sandwich by starting with the bottom English muffin half and adding a spoonful of Spicy Maple Mayo. Next, add the tofu patties to the English muffin. Top with vegan bacon, then tomato and spinach. Finish by adding an additional drizzle of spicy maple mayo to the top English muffin half, and adding sliced avocado.

Nutrition Info

1 sandwich: 524 Calories, 23 g Protein, 0 mg Cholesterol, 48 g Carbohydrates, 5 g Total sugars (3 g Added sugars), 13 g Fiber, 31 g Total fat (3 g sat), 702 mg Sodium, [nut:5] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6, Phosphorus, Zinc, [nut:3] Vitamin K, Iron, Magnesium, [nut:2] Vitamin B12, Calcium, Folate, [nut:1] Vitamin C, Vitamin E, Potassium

Breakfast Muffin Bento

Prep Time

2 minutes prep time, 8 minutes cook time

Number of Servings

Ingredients

To Make This Bento

Breakfast Muffin (see recipe below)
Red plum or other seasonal fruits
Ketchup (optional)

Breakfast Muffin

2 slices Cheddar cheese
2 English muffins, split
1 teaspoon vegetable oil, divided
2 to 4 slices Canadian bacon
[q:1/2] teaspoon butter
2 large eggs
[q:1/8] teaspoon salt
Pinch black pepper
[q:1/2] cup (10 g) baby spinach
[q:1/2] tomato, cut into [q:1/2]-inch-thick (13 mm) slices
1 cup (33 g) alfalfa sprouts

Directions

Place a cheese slice on the 2 bottom halves of the English muffins. Lightly toast all 4 muffin halves.
Heat [q:1/2] teaspoon of the oil in a medium skillet over medium heat. Add the Canadian bacon and cook, turning a couple times.
While the bacon is cooking, in a small skillet, heat the remaining [q:1/2] teaspoon oil and the butter over medium heat and make scrambled eggs. Season with the salt and pepper.
On each toasted muffin bottom half with cheese, put half of the scrambled eggs, bacon slice(s), spinach, tomato, and alfalfa sprouts. Top with the other muffin halves.

Nutrition Info

Served with 1 plum): 404 Calories, 27 g Protein, 211 mg Cholesterol, 33 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 4 g Fiber, 19 g Total fat (8 g sat), 775 mg Sodium, [nut:5] Phosphorus, [nut:4] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), [nut:3] Vitamin B3 (niacin), Vitamin B12, Calcium, [nut:2] Vitamin A, Vitamin B6, Folate, Zinc, [nut:1] Vitamin C, Vitamin E, Vitamin K, Iron, Magnesium, Potassium

Avocado and Egg Sandwich

Number of Servings

Serves 1

Ingredients

Ezekiel 4:9 Sprouted Flax English Muffins
[q:1/2] avocado
2 eggs
your choice of sliced cheese

Directions

Fork split and toast the Ezekiel 4:9 Sprouted Flax English Muffins.
With a knife, cut [q:1/4] of an avocado into slices. Place on one-half of an avocado.
Crack and scramble two eggs, with the seasoning of your choice.
Pour egg-mixture into a skillet and cook until it resembles an open-faced omelet. Fold into fourths (half it, and half it again).
Place egg on top of avocado.
Top with a slice of cheese.
Melt in oven, if desired.
Enjoy!

Nutrition Info

With 1 slice Cheddar cheese: 557 Calories, 27 g Protein, 348 mg Cholesterol, 40 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 13 g Fiber, 33 g Total fat (10 g sat), 472 mg Sodium, [nut:5] Vitamin B2 (riboflavin), Phosphorus, Zinc, [nut:4] Vitamin B6, Vitamin B12, [nut:3] Vitamin B3 (niacin), Folate, Iron, [nut:2] Vitamin A, Vitamin E, Calcium, Magnesium, [nut:1] Vitamin C, Vitamin D, Vitamin K, Potassium

Almond Butter and Banana Toast

Number of Servings

Serves 1

Ingredients

Ezekiel 4:9 Sprouted Flax English Muffins
1 tbsp almond butter
[q:1/2] banana, sliced

Directions

Fork split and toast the Ezekiel 4:9 Sprouted Flax English Muffins.
Spread almond butter onto English muffin.
Add sliced bananas.
Drizzle with honey.

Nutrition Info

Drizzled with 2 teaspoons honey: 320 Calories, 9 g Protein, 0 mg Cholesterol, 53 g Carbohydrates, 20 g Total sugars (11 g Added sugars), 6 g Fiber, 10 g Total fat (1 g sat), 204 mg Sodium, [nut:2] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B6, Vitamin E, Phosphorus, [nut:1] Vitamin B3 (niacin), Calcium, Iron, Magnesium, Zinc

Vegan Tofu Scramble

Number of Servings

Serves 4

Ingredients

Ezekiel 4:9 Sprouted Flax English Muffins
1 tbsp olive oil
1 shallot, diced
2 tsp garlic, chopped
[q:1/2] cup red bell pepper, diced
1 cup kale
1 block of firm tofu*
[q:1/2] tsp black pepper
[q:1/2] tsp sea salt
2 tsp nutritional yeast
[q:1/4] tsp turmeric

Directions

Fork split and toast the Ezekiel 4:9 Sprouted Flax English Muffins
Warm a large skillet over medium heat. Once hot, pour in olive oil.
Pour in the shallots, garlic and red bell pepper and kale. Sautee for five minutes or until softened.
Add firm block of tofu to the skillet. Scramble into small egg-sized pieces.
Season the tofu mixture with black pepper, sea salt, nutritional yeast and turmeric.
Ensure that the tofu, vegetable mixture and seasoning are well-incorporated.
Spoon the scramble onto the Ezekiel 4:9 Sprouted Flax English Muffin.
Enjoy either open-faced, or as a sandwich!